This fluid kettle bell combination will work your entire body. It requires that you master two old-school weightlifting movements, the clean and the jerk.

Once you get it down, says David Schenk, co-founder of Cross Train LA in Hollywood, you'll turn to it again and again because it works so many muscles in such a short time.

What it does

The combination works your hamstrings, quads, upper and lower back, grip, shoulders and triceps. And the double-dip movement allows you to lift heavier weights overhead for a longer time.

What to do

Start by standing with your feet shoulder-width apart. Grasp the kettle bell in your right hand and swing it up and into the crook of your elbow that is pinned to your hip or close to it, keeping your wrist straight, the clean move.

Pause in this rest, or "rack" position, for a few beats, then dip down to load your legs as you drive up. As the weight passes your shoulder, dip again to get under the kettle bell as you complete the jerk, legs straightening and arm extending straight to the ceiling with your elbow locked. Return to start.

How much

Start with 10 to 15 repetitions on each side, working up to 21/2 minutes. A good kettle bell weight for most women to start with is 8 to 12 pounds. Men can try from 15 to 25 pounds, depending on their fitness level.